Hyrox Class Oct 24, 2024

Louie Fredric Chuaquico
Oct 23, 2024
1 min read

Warm-up:

2nd Floor Run

1RD

10 Passthrus

10 Kang squats

10 Dislocate

10./side tspine stretch

10 Scap pushups

30 Banded pull aparts

20 sec dead hang

Hyrox Strength:

FBB 4 sets for quality

10 Romanian DL (95/65)

15 GHD back extensions

100FT farmers carry 24/16kg

Conditioning

EMOM X 16

Min 1: 100FT Shuttle Runs + 50FT Body weight walking lunge

Min 2: 15 med ball situps 20/14

Min 3: 12/10 cal row or 10/8 cal bike

Min 4: 15 Russian Kettlebell swings (24/16kg)

Recent Posts

See All

Kamp Lokal Jul 11, 2026

Tempo Strict Press 4 Sets 6 Tempo Strict Press @9+/10 RPE *Tempo is 51X3 (5 seconds down, 1 second pause, explode up, 3 second pause). **Rest 2 minutes between sets. ***Accumulate all working sets w

Hyrox Class July 10,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Seal to downdog 10 Passthrus 10 PVC OHS 10 Jumping Airsquats BLOCK 1: E2MOM x 5 12/10 Cal bike or 500/400m Bike Erg Remaining time: ODD: MAX WA

Kamp Lokal Jul 10, 2026

Pause Snatch Balance 6 Sets 2 Pause Snatch Balance @75-80% 1 RM Snatch *Pause for 3 seconds in the bottom of squat. **Rest as needed between sets. Squat Clean + Split Jerk 4 Sets 2 Clean & 1 Jerk @7

Comments